The Eight Limbs of Yoga: Dhyana (Meditation) On and Off the Mat

Meditation is one of the most misunderstood aspects of yoga. Many people picture it as sitting in silence with an empty mind, which can feel impossible in today’s fast-paced world. But true Dhyana, the seventh limb of yoga, is not about forcing the mind into stillness, it is about effortlessly resting in awareness.

It is the practice of uninterrupted meditation, a state where concentration (Dharana) deepens into something more expansive. It is not just focusing on the breath or a mantra; it is becoming fully immersed in the present moment, where the distinction between observer and experience begins to fade.

The Personal Nature of Meditation

Meditation is deeply personal. It looks and feels different for everyone. Some may experience stillness as a gentle quieting of the mind, a softening of thoughts like waves settling on a calm shore. Others may find it in movement, in the rhythmic repetition of breath and step, where awareness dissolves into pure presence.

For me, when I reach true meditation, it is not just my thoughts that slow, it is as if something within me begins to expand. There is a strange and beautiful sensation, like my awareness stretching beyond the confines of my body. I feel myself moving outward, away from the constant churn of my mind and its millions of distractions. In those moments, I am not just sitting in stillness; I am existing beyond it. It is a freedom unlike any other, a feeling of being weightless yet deeply rooted at the same time.

I don’t always reach this state, and I don’t always need to. Meditation isn’t about chasing an experience but about surrendering to the moment, however it unfolds.

Meditation On the Mat

In yoga, Dhyana naturally emerges when we become fully present in our practice. Some ways to cultivate this include:

• Linking breath to movement – Moving with breath awareness helps quiet mental chatter and brings a sense of meditative flow.

• Holding postures in stillness – Instead of rushing through poses, staying in them and observing the breath and body fosters deep concentration.

• Using mantras or affirmations – Repeating a phrase can help anchor the mind, making it easier to slip into meditation.

For me, the deepest moments of meditation in yoga come when I least expect them—when I stop trying to control the experience and simply allow it to unfold.

Meditation Off the Mat

Dhyana is not just something that happens in seated meditation or on a yoga mat. It can be woven into daily life in countless ways:

• Through mindful activities – Cooking, painting, or even washing dishes can become a meditation when done with full presence.

• Through nature – Watching the sunrise, feeling the wind, or listening to birds can bring the same sense of expansion as seated meditation.

• Through prayer or contemplation – Many religious traditions emphasize deep prayer or silent reflection as a form of meditation.
  

Meditation is not about emptying the mind, it is about becoming so present that thoughts no longer have the same power over us. When we let go of expectation and simply be, we find that meditation is not something we do; it is something we are.

How does meditation show up in your life? Share your thoughts in the comments. With love and gratitude,

Niah Blue